WOD
"Olympic Medalists"
For Time:
10-20-30-40
Box Jump Overs 20"
40-30-20-10
Toes to Bar
*200m Run after each round
Accessory
"Mayhem Mini-Pump – Back and Biceps"
4 Rounds
12 Supported Single Arm DB Row (each side) @ moderate weight – maintain quality RPE 7
10 DB Preacher Curl @ moderate weight – maintain quality RPE 7
-Rest 2 min b/t rounds-
Strength
Deadlift
Build up to a Heavy Deadlift
10-12 minutes
WOD
"Summer Olympics"
For Time:
42 Kettlebell Swings 55#/35#
21/16 Calorie Air Bike
30 Kettlebell Swings 55#/35#
21/16 Calorie Air Bike
18 Kettlebell Swings 55#/35#
21/16 Calorie Air Bike
WOD
"Bavarian Cream"
Teams of 2
3 Rounds For Time:
30 Overhead Squats 115#/80#
120 Double Unders
60/48 Calorie Bike
120 Double Unders
- Share the reps, one athlete works at a time -
WOD
"Cruller"
5 Sets (New set every 5:00)
3:00 AMRAP
10 Strict Chin Ups
15 Dumbbell Bench (50s/35s)
*Max Calorie Row in Remaining Time
-rest 2:00 between sets-
*Score is total calories
Core Work
3 sets:
15 Stick Sit Ups
30 Flutter Kicks (each side)
15 Standing Banded Pallof Press (each side)
*Rest 2:00 b/t sets
